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High Blood Sugar Levels: Explore the Link to Inflammation & 3 Things You Can Do About It

High Blood Sugar Levels: Explore the Link to Inflammation & 3 Things You Can Do About It

High blood sugar levels are a major concern for people of all ages, and contribute to what is known as blood sugar dysregulation. Blood sugar dysregulation can promote the development  of problematic health conditions such as chronic inflammation, heart disease, diabetes, and other metabolic disorders. Chronically high blood sugar levels are a critical driver of systemic, or whole-body, inflammation. That being said, there are a variety of nutrition and lifestyle strategies that you can implement starting today to help balance blood sugar levels!

 

High Blood Sugar Levels: What You Need To Know

1. The difference between acute fluctuations and chronic high blood sugar

Blood sugar, or blood glucose, levels naturally increase to a certain extent after meals and during times of stress. For individuals who have good insulin sensitivity, blood sugar levels return to normal within a few hours. 

The goal for optimal metabolic health is a steady blood sugar response, with minor peaks and valleys throughout the day. Just as we want to avoid instances of high blood sugar, it’s also important to avoid blood sugar dropping too low. Keeping blood sugar levels well balanced helps support more stable energy levels throughout the day, better sleep, and more optimal reproductive hormone levels.

When blood glucose levels increase, the pancreas releases insulin, which moves glucose from the blood into the cells and tissues. When blood sugar is imbalanced, and we fluctuate between levels of high and low blood sugar, it becomes harder for the body to utilize insulin effectively to mobilize blood sugar. Our cells become less sensitive to insulin, thus decreasing insulin sensitivity, and insulin resistance develops. 

This is a main cause of chronic inflammation and a major driver of up to 70% of PCOS cases (polycystic ovarian syndrome). This also contributes to the development of metabolic diseases like type 2 diabetes.

 

2. How chronically high blood sugar levels can lead to increased inflammation

Both instances of excessively high and low blood sugar levels can stimulate a stress response, and a rise in the stress hormone cortisol. When blood sugar levels fall too low, cortisol levels increase and release glucose into our bloodstream as a protective mechanism. This can happen when we skip meals or or go too long between meals, for example. In the short-term, cortisol has anti-inflammatory effects. However, when cortisol is chronically elevated, which can happen when blood sugar repeatedly goes too high or too low, this can cause significant problems.

Cortisol prevents glucose uptake and storage into the cells and tissues. This keeps glucose available in the bloodstream, counteracting insulin’s role in glucose storage. This makes chronically elevated cortisol a large driver of insulin resistance, HPA axis dysfunction, and hormone conditions such as PCOS. Downstream, this can lead to issues such as low mood and depression, impaired thyroid function, changes in reproductive hormone levels and menstrual regularity, and increased inflammation and oxidative stress.

 

3. How inflammation stemming from high blood sugar imbalance can lead to downstream health repercussions

Blood sugar imbalance and chronic inflammation fuel each other in a vicious cycle. When the fire of inflammation is constantly burning in our bodies, this leads to oxidative stress and can significantly impact hormone health. Not only does this impact insulin, our main blood glucose regulating hormone, but it also affects thyroid hormone and progesterone levels. It also can fuel excess androgen (i.e. testosterone and DHEA) production, which is a key driver of PCOS.

Chronically high blood sugar levels lead to the production of what are called advanced glycation end products (AGEs). These AGEs accumulate in the body and increase free radicals and oxidative stress levels, which cause significant damage to our cells and mitochondria, contributing to conditions such as heart disease, diabetes, liver and kidney disease, and Alzheimer’s. Research has even shown that women with PCOS have higher levels of AGEs than those without the condition

 

Leveraging Nutrition Strategies to Regulate Blood Sugar Levels

1. Building your plate for optimal blood sugar balance

Eating a balanced diet is of course key to managing blood sugar and reducing inflammation. Each meal or snack is an opportunity to help meet your nutritional needs and pack in anti-inflammatory foods. 

Healthy fats and protein-rich foods not only help keep you more full for longer, but they also improve insulin sensitivity by slowing the speed at which glucose (sugar) enters the blood stream. This supports a more steady release of energy from carbohydrates, keeping blood sugar stable and inflammation in check.

Fiber is a type of carbohydrate that acts as a fuel source for bacteria that make up the gut microbiome. A fiber-rich diet not only helps maintain a diverse gut microbiome, but also supports healthy cholesterol levels, regular bowel movements, and stable blood sugar levels. Certain fibers can even bind to and help eradicate mold mycotoxins in the body!

 

2. Timing and consistency of meals and snacks

Proper timing and consistency of meals and snacks is crucial for maintaining stable blood sugar levels throughout the day. Going too long between meals can lead to blood sugar levels dropping too low. This can result in a cortisol spike and subsequent rise in blood sugar, as discussed. It can also contribute to fatigue, afternoon energy crashes, sleep disturbances, and sugar cravings. 

On the other hand, grazing throughout the day can keep blood sugar levels consistently high. This results in a constant production of insulin, and may lead to insulin resistance over time. Ideally, meals should be spaced regularly throughout the day, about 4-5 hours apart. Also, ensure you’re eating a balanced breakfast not too long after waking. This helps establish circadian rhythms and supports optimal thyroid function. Structuring meal times helps the body to better regulate blood sugar and insulin levels throughout the day.

 

3. Fueling properly around workouts

Exercise plays a significant role in maintaining healthy blood sugar levels, given that muscle tissue is the primary location where glucose is used. Using our muscles helps utilize stored glucose (glycogen) as well as blood glucose, thus increasing insulin sensitivity. To maximize this benefit, prevent low blood sugar, and minimize oxidative stress, it’s important to fuel your body properly around workouts. 

Consuming a balanced snack or meal that includes carbohydrates and protein prior to exercise can provide the necessary energy without spiking blood sugar. Following up with a post-workout meal that also includes these elements can help replenish energy stores and boost recovery and muscle growth, also called muscle protein synthesis.  keeping your blood sugar levels stable and optimizing the benefits of your physical activity.

 

How to Create Actionable Change Within Your Daily Life

Looking to dive deeper into practical ways to better support inflammation, metabolism, and blood sugar balance? In our Inflammation Hormony group program, we provide tips on how to practically incorporate inflammation-fighting, blood-sugar-balancing dietary and lifestyle changes into everyday routines. 

Sign up today to get access to our favorite recipes and meal ideas, brand recommendations, and workout program that maximizes fitness without increasing oxidative stress! 

 

 

 

Written by Romana Brennan, MS, RD

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